Tree Pose


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Anatomy of Tree

Skeletal Joint Actions
  • abduction of upper limbs
  • inversion of ankle
  • lateral rotation of bent leg
  • hip extension
  • knee flexion

Muscle Joint Actions
  • adbuctors on standing leg work eccentrically (stronger and more flexible the feet and ankles, the easier to find balance)
  • hip flexors are active to lift knee however hip entension involved too
  • hip joint adducts without flexion to press foot into standing leg
  • to ensure no flexion of the pelvis use posterior abbuctors such as adductor magnus


  • Improves balance, posture, concentration and focus
  • Strengthens thighs, calves, spine and ankles
  • Increases flexibility in the ankles knee and hip joints
  • Therapeutic for flat feet, headache, sciatic and insomnia
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Further Learning about Vrksasana

(Vrksa = tree, Asana = pose)

Pose type
: Standing and balancing pose

Modifications: Kick stand- the heel of one foot rests on the ankle of standing foot.
Wall support- bring one hand to a wall to keep your balance.

Chakra: Root- represents feeling grounded, secure and stable

Mantra: I am grounded.

Journal reflection: Consider how you will use your breath to stay grounded and focused off your mat.


Long, Ray. (2006). The Key Muscles of Yoga. China: Bandha Yoga Pyblications LLC

Mehdi. (2017). How to do the Vrikshasana and what are its Benefits. Retrieved from:

Spence, S. (2011). Yoga Pose of the Day- Vrksasana, Tree Pose. Retrieved from:

Yoga Journal. (2011). Tree Pose- Yoga Journal Poses. Retrieved from: (2019). Vrksasana. Green Tea Productions. Retrieved from: